How to Fix Plantar Fasciitis (NO MORE HEEL PAIN!)
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- Опубліковано 28 лис 2018
- Wondering how to fix plantar fasciitis once and for all? Not by doing the same overused methods that you've likely already tried. Here's a permanent fix for plantar fasciitis that will prevent this common tendonitis from ever coming back.
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First, it helps to understand the role of the plantar fascia. The real job of this tough structure is to support your arch in standing. It runs from the calcaneus or heel distally towards the tendon sheaths of the toes. Essentially, it spans the entire arch and can be felt if you strum across this area with your thumb. For those that have inflammation of the fascia, you feel a distinct knife-life stabbing pain in your heel when you take a step (especially in the morning).
The reason the symptoms are particularly worst in the morning is that the plantar fascia has had a chance to shorten and tighten up a bit over night with your foot remaining in a plantar flexed position mostly from the covers pulling your ankle down. Even later in the day however, the pain is obvious and it prevents those that suffer from it from walking, running or competing normally.
The problem is that people often times will seek out treatment for their plantar fasciitis and be left with either no resolution to the problem or worse, they feel slightly better but the pain comes back quickly. This is because doing nothing but ultrasounding, rubbing, massaging or rolling a lacrosse ball on the arch is not getting at the real problem. You are simply attacking the symptom and not the cause. So let’s get to the cause.
Most of the time, if you test your calf flexibility on the side of pain and determine that you have calf tightness then you definitely want to fix that since that is almost always the cause of same sided pain. The problem is however, doing a traditional hanging standing calf stretch off the stairs is not going to fix this pain. Instead, you need to realize that the pain is coming from the inability of the foot to maintain a rigid position at the time you lift your heel off the ground to propel your body. It is maintaining an everted heel with a loose midfoot which creates an unstable foot to try and press off of. This will result in an enormous amount of stress being shifted to the fascia to do something it is not equipped to do.
So if you want to stretch your calf you have to place the foot back in the position you are struggling to maintain. This is shown in three different ways in the video. Now, if the pain you are getting is coming from a side that does not exhibit calf tightness then you would want to look to the opposite side glute medius for weakness or a lack of thoracic extension or rotation to that side.
When the glute medium is weak on the opposite hip you get a dropping of the hip on that side. This forces the opposite foot (the one you are having the pain on) into pronation and creates an unstable foot once again. Either way, regardless of what the cause is you can see that it has nothing to do with the foot itself and everything to do with the joints above like the ankle, hip or spine.
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Plantar Fasciitis is one of the most common sources of pain in the body, but low back pain might be THE most common. You can fix that pain INSTANTLY by following what I recommend in this video here: ua-cam.com/video/DWmGArQBtFI/v-deo.html
I have foot problems at 13 and it sucks for playing sports but you kinda forget the pain is there when u are actually focused!
@@JoeFlaccoOnTop1 don't play through the pain, you will regret it.
@@joeylueck2691 i dont think so it dosent hurt much
@@joeylueck2691 and plus i will do stretches more ive never done stretches
@@JoeFlaccoOnTop1 sounds like you are doing something about it. That is the important thing.
My PF started 12 years ago. Quit running 6 years ago. Stopped walking 3 years ago when even that became too painful especially in the mornings. 8 physios couldnt help me. Surgery was recommended.
Yesterday after watching this video, I practiced these excercises 4 times throughout the day. Today is the first time in almost a decade that I have stepped out of bed with no shooting pain in my heels.
How are you now?
@@rs2705 No more shooting pains when I get out of bed, no more limping after long walks. I started running 2 weeks ago.
Whenever I forget to stretch my inner calves and especially my left hip, I feel the PF start to come back.
@@airhead73 amazing
@@airhead73 thanks for sharing
Awesome feedback! Best of luck to you!!
I'm a foot and ankle surgeon and I'm really impressed by the accuracy of Jeff explanations. This is exactly how to treat PF correctly. Many Physiotherapist don't even know all these things.
Completely agree. Many PTs don't know these things. Some do however. It's imperative that patient's apply due diligence when researching clinician competency. This applies to PTs, surgeons, family practitioners, ie. any health provider.
Thank you for sharing. I have a appointment soon with a surgeon. PF in both feet but in my right it is different. It's more than moderate pain. I cannot stretch it out. There is nothing I can I do help ease the pain in my right foot. So my question is what kind of surgery would you recommend for my situation and would these excercises that Jeff talks about help me rehab from that surgery?
Why wouldn't physiotherapist know this? How could they offer a correct long term solution without that information?
This is a BASIC thing and every physiotherapist know this.
@@wolfeadventures Do you know everything about the job you do? I do not think so, the same concept applies. Noone knows everything espceially those who are new to the physio word, that is why they have mentors.
Jeff, I know this video is old but I am a pharmacist who walks 3 miles a day at work 10 hours a day and have done so for 14 years. My feet fiinally got to a point where it felt like knives were going through my heels. I stumbled on your video and it really changed my life. The pain was so bad that, lately, I had been wondering if my career was coming to and end because my body was giving out. Turns out, after all these years.... just a damn simple fix.... Jeff, you seriously improved my quality of life 100-fold and I can't thank you enough for saving my life with this video
I hurt myself doing sprints and I couldn’t fix the pain to save my life. And now I have a simple stretch so I can get back to work. Thanks for this guy.😊
Next time someone comes to you for a pain relief prescription from a doctor send them here first please.
ermm i got plantar ,its doesnt feel like knives going thru heels, lol , just annoying ache
Hey I am facing same problem since 7 yrs help me I am from nepal
@@sdqsdq6274it’s different for everyone, some people get it so severe they can’t bear to walk
I just wanted to come back and comment on this video. The exercise where the foot is against the wall is what did it for me. I literally did the exercise once maybe twice and it cured my PF. It has been about two years now and the pain is still gone. I was suffering for over 10 years. Thank You!!!!!
Is the foot with the PF on the wall or on the floor??
On the wall @@christinegarner2196
It looks like on the wall. Toes on the wall, heel on the floor
On the floor.
On the floor. Jeff is working on left foot, showing how to fix the ankle. The toes on the wall is because the wall is there; nothing to do with stretching that right foot.
How to fix plantar fasciitis
4:18 Tight calves are creating a timing issue.
7:25 Try this calf stretch
9:13 other stretch, glute medius
10:32 Glute medius strength
10:55 Rotation and foot position
Thank you!
11:53 maintain thoracic extension
thanks
Thank you very much for sharing this!
You guys are wasting your time with stuff that doesn't cause the problem. ua-cam.com/video/7rin6PzWQCs/v-deo.html
This man cares. I have seen more positive information from this video than from a doctor. Keep up the good work. The world needs more people like you.
@@annespellberg7173 oh ok. Thanks for that compelling and valid input Dr. Anne Spellberg.
@@annespellberg7173 The information he gave helped me a lot.
elizabeth davis yeah
@@annespellberg7173 Shut your dumbass up. I can guarantee you probably collapsed the fuck out of yourself cause of your bad feet.
@@annespellberg7173 Explain.
7:00 Calf stretch
9:30 Opposite side Glute medius
11:00 Thoracic Extension & Rotation
Legend
Bless you.
Jeff should pay the awesome people who make these for him
Thank you
🐐
I’ve suffered from PF and Achilles tendonitis for well over 15 years. Last 5 years it has been really painful significantly limiting my walking, jogging, or any sports. I’ve spent well over $5,000 on variety of cures ranging from tennis balls, frozen bottles, various bandages, compression sleeves to even electro therapy, expensive custom made orthotics, and a series of PT regimen…nothing worked. My pain keeps getting worse causing me concern that my high mobility days are over ( I’m in my late 60s) even though I’m quite fit.
A few weeks ago I was “scootering” with my son in LA downtown on July 4th, where all I had to do was to stand on the electric scooter. After 2 hours the pain almost made me faint! It was on that fateful day that I came across this UA-cam video and it changed my life! In just 2 days of the 3 min routine I started seeing relief and I couldn’t believe my recovery. Today it’s two weeks since and the tendonitis is virtually gone! I don’t feel sore even when I do the “hard pinch” of the tendon. Previously, I would wince! The PF, while still there has gone from a 9 or 10 to a 5 and I feel I will overcome that as well in a few weeks!
What a great, elegant and yet simple cure! The science makes sense and the cure works. You see, I started to do rigorous exercise late in life and perhaps never “coached” my calves properly to take the brunt of the impact. So I misused my Ach tendon and Plantar. Now with this amazing cure, I’m retraining my calves to simply DO THEIR JOB! It’s so surprising that this simple approach has evaded the medical community…I could have been pain free a lot sooner! Kudos Athlean-x!
Thank you!!
That's Awesome!!!
Thanks for sharing your experience sir . Helps me trust these exercises much more.
*MR OBALAR* ON UA-cam CURED ME TOTALLY ❤
This brought me to tears. I did this and immediately felt relief I haven’t felt in over a year. I cannot thank you enough.
Me too!
Your comment made me view the video and I can only confirm it!
I have been struggling with plantar fasciitis for almost a year, to be honest I have only found out that I had plantar fasciitis 2 months ago.
I went to a doctor, he prescribed ice, massage with cold water and anti-inflammatory. I did get better from 7/10 to 5/10 in a scale of pain/discomfort.
As soon as I did a couple of reps of the stretch that Jeff Cavaliere shows to the release tightness of the calves my feet felt like new!!! The pain/discomfort moved to 1/10 at the moment!!!
It still returns, but only when I have too much activity such as long walks or standing too much time, which I think it means that it is still inflamed but I am on the right path to get rid of it.
Me three! I was so in pain that I went for a nap. It only made the pain worse. Thank God I found this simple yet effective exercise. Kudos to the content creator!
Same here
Brilliant explanation. Thank you so much 😁
7:25 - 1st Practical step: calf
10:24 - 2nd Pr. step: glute medius
11:59 - 3rd Pr. step: thoracic extension+rotation
J D thanks!
Thank you so much
Thank you JD, He gives great advice but he's talking so much I get lost and can't follow
@@technoir78 It's hard to follow because we, including myself do not know our bodies and that's a shame
Thank you!
I did these stretches for only two days almost a month ago. I just realized today that I haven't been doing them since, because I haven't had any pain. I'm on my feet all day and have tried many ways to resolve this pain. This tutorial is gold.
So glad you are feeling better
You didn't have like i have then.
*MR OBALAR* ON UA-cam CURED ME TOTALLY ❤
For over 3 weeks I’ve been experiencing sharp pain in my left heel, can only limp around… taking double doses of magnesium, Vitamin D, Vitamin C; massaging with Deep heat and Voltaren; foot rolling on a massage ball and a grooved wood roller; sleeping with both legs elevated - and still experiencing hot pain on waking and only able to limp-walk slowly, until I searched and found this “diagonal” calf stretch method - and the rationale behind it - from Athlean-X. Even the first time I performed it, the pain was immediately much less, and the feeling of relief was fantastic. Walking almost back to normal now - thank you so much Jeff - best advice ever! - Steve, Taupo, New Zealand
Ok, after 4 months of what I thought was a bruised heal, literally only 1 minute of the calf stretch exercise and now pain free! And I don’t even think I was doing 100% correctly. You sir are storing rewards in Heaven.
Wow I totally thought I had a bruised heal as well until it’s been 3 weeks and it wasn’t any better. I hope I have similar success to you, congrats!
absolutely!
Amen
Hope to follow your success, today fwd.
@Ag21 wtf is the relevance here?
This guy is saving my life. He cured my back pains and now my ankle pains. Interestingly , I stopped doing his recommended exercises for back pain and then ended up with acute foot problems because I no longer had much back pain. . He saved me again by showing me my mistakes . Much love Jeff. You are far better than most doctors.
How long did it take for the pain to recover once you started stretching ?
I was able to make 7/10 recovery most nights and if not, skipping a day of running. But it’s caught up to me a bit more trying to continue.
I’m deciding if I should attempt stretching and going for a brief run, or if the stretch will just alleviate the pain on this run, but I’d be better off letting it heal for a few days, and then stretching to prevent it from comming back. Which is why I am curious to know if the pain has come back and if not how long it took for it to heal.
god bles
We are twins. I had mild lower back pain and it was worse after I played hockey. Found his video for glute medias stretches and within 2 weeks of those I was totally cured. I've been waking up lately with super tight feet and came across this video. Hopefully Jeff saves me again!
@@thisis5123 sorry for the late answer. Utube is sketchy. I am shadow banned so I won't get every reply on time. Anyway , you should warm up by doing stretching if you have back or ankle problems. I do about four sets of reps about( 40) for maintenance and to get rid of any tightness in any area. The pain will not come back if you hit the right muscles. If not try another area. keep strengthening or exercising. The culprit is our modern lifestyles . We are no longer walking and exercising. We are sitting on plush couches, spending long times on the toilet seat, driving, wearing ill-fitting shoes, walking crooked, all using bad forms. . As long as you are doing these things you should exercise or do something to correct your posture. .
@@evantilley6192 he is great. He is better than most chiropractors..Also check for diabetes. The symptoms are similar. You never know ... Take a spoon of tumeric powder with a pinch of black pepper and vitamins d3 oil every morning to help with the pain. Massage calves and do the exercises Jeff recommends. In about two to three weeks you will see a ton of improvements. .
Had planter fasciitis years ago and it came back recently. I've taking up hiking and I've been struggling. Did the excerises for two days and foot felt fantastic. Day 3 today woke up and did the excerises before heading out on a 4 mile hike. But within two hours of being home I've got the heel pain back again.
Two weeks on. I have to say, I'm not waking with pain or tenderness in heal. Today's hike up Pen-Y-Fan and I have no discomfort. So these three excerises really do work!
So thank-you
I looked at several treatments and they all worked temporarily. I watched this video and gave it a try. I had no more problems with plantar fasciitis after a week and a half.
6 mths of pain and agony erased by a 30 sec stretch sequence. Amazing. Thank you. I will be sharing this with our trainer.
Same, it's like black magic. I'm guessing you like me have done a sh*t ton of calf raises blah blah, nada. Then this and wow, I can't quite believe it tbh!
It's not that easy lol
@@18matts I must confess after the first couple of sessions it seemed like magic. Then the pain came back. I have continued with these and other exercises and it's definitely getting better.
Gotta put the time and work into exercising the correct way! Stretching is so Under-rated. Especially In the long term:For Example Like Lower Back Pain- Alot Of The Times Just Stretching Your Hamstrings Will Relieve Most Low BackPain! Everything In Your Body Is Connected Like A Rubberband!
@@18matts you think they're lying?
After over 7 months of plantar fasciitis -- doctors, 3 chiropractors, acupuncture, podiatrist, AND 2 sports doctors -- plus many other videos -- THIS APPROACH MAKES THE MOST SENSE! THANK YOU!!!
I've been struggling with PF for 5 years, and this fixed it right away. I've tried different types of orthotics and a lot of different stretches, but the pain only lessened, it never really went away. This video actually fixed it.
This video helped me relieve intense foot pain I'd struggled with for over a year. I had gone to multiple doctors and physical therapist, and tried cortisone shots. I'm young but I could barely move stepping out of bed in the morning, and nothing worked until now. I can't recommend this video enough. Truly, life changing information. I literally cried tears of joy when i stepped out of bed this morning ❤
OMG I'm crying! Doing this just once relieved my pain in both feet. I haven't been able to stand without severe pain in 2 years!
Same, this video blew my mind. Great stuff!
Thank you god bless you beautiful vídeo because I have this problem with my feet I have a heavy pain this video is fantastic thank you for your help 👍🙏♥️
Same here it's hurts
CONGRATS @Soul Seek. I know that feels good! Hope you continue to heal.
How long can you stand for without having to feel the pain? Has this video cured your PF? O too have been suffering for a year i have lost hope😢
After a ton of money through shots and insoles and still in pain. I looked to youtube for answers and I am glad I found you. I have been almost a year without heel pain. Who would have thought a simple stretch would help like that. I was told that i may have to get surgery. I am glad i didnt have to go through that. Thank you so much!!
Same, had shots and insoles, still hurt like hell. Can’t wait to try the stretch when I get home. Been massaging by calves but super tight.
@@monicascott1254 any change for you, did it work?
Damn, that i$ $ome kind of $aving$
I saw a stretch exercise for a friend today for De Quervain’s Tenosynovitis
If you think ab it the ppl who make shots n insoles wouldn’t want them to be a permanent solution.
I have had heel pain for about 6 months. I did the stretch last night, and woke up this morning with my foot feeling so much better I had to leave a comment. Thank you so much!!
Hey you just changed my life!!! I tore my Achilles on my right side a year ago and then developed plantar fasciitis in my left foot as a result of over compensating for the Achilles! I west hiking again and no pain the next morning!! Unheard of thank you!!!!!
*MR OBALAR* ON UA-cam CURED ME TOTALLY ❤
Thank you thank you thank you 😢❤i appreciate this video
You are offering solutions to my issues that not even military doctors can solve. I am so grateful for this. I wish I had someone like you years ago who knew what they were doing.
Calm down....this issue is the least priority for military doctors
@@dvine3488 if the troops cant walk and run they're pretty damn useless.
Solving these issues increases longevity and less related injuries.
I for one would have benefited immensely 30 years ago.
@@dvine3488 🤣 every issue is a serious issue when you’re seeing a dr. You must be used to being treated poorly. I’m here to say that you deserve better. Stay blessed 😊
Great work bro. Can't believe this works.
Stopped running. Stretching didnt help. Stopped playing football. Was restricted to walking and weightlifting for exercise and I'm 34. All these guys are telling the truth, I had the same problem. Tried a lot of things, didn't pan out. I tried these stretches day before yesterday, that too very casually. This did wonders. Didn't feel even a single thing yesterday. Went for a run today. Feeling great. Will go for a run and a sprint day after tomorrow.
Cannot thank you enough.
Dude thank you so much!!!! In the past year you have fixed for me, tennis elbow, golfers elbow (managed to do both at once) and now plantar fasciitis. I seriously can't thank you enough for you what you do. Best I could figure to do is to send more people to your channel as I hear people talking about pain. Thanks again.
I have been suffering from plantar fasciitis for over 6 years and I knew my calves were super tight but I could never get them stretch out properly. I just started stretching them just like he demonstrated in the video and this stretch felt amazing. I was blown away by how fast I could tell a little difference in such a short time. I am excited to see what the results will be in a couple of weeks. Thank you for making this video. No doctor has been able to give me any relief and it has been very frustrating.
Keep us up to date please im in the same situation. Just got my 3rd laser appointement and not impressed
Please make sure you keep us updated I’m starting these today let’s see
Bro, I already wrote it on some other comments. It makes me sad when I see people with these problems although it is easy healable. I recommend you all Chong Xie. I swear he much more advanced in understanding the human anatomy. Look up his videos on UA-cam etc. . If you not look it up, it will be your problem. I am not him or a bot. Just very convinced of his work.
Same here. Twenty years of weekly pain and disabling life style. From partially torn tendons, partially torn plantar fascias. Which developed into chronic foot and ankle pain. While my treatment team helped me address these diagnosis... Nothing until Jeff's full ankle stretches relieved scar tissue build up in my right upper Achilles tendon.
Jeff got any videos for right lean scoliosis?
This is why my pelvis mechanics are off. I get weekly chiropractor adjustments which help, some what. And have a stretch and strength program for me, I still deal with chronic spine and pelvis pain. I do variations of clam shells, body weight squats, yoga, pilates for pelvis, glut and hamstring strength.
Have you kept going with the stretches, I’m in the same situation, I have had shock treatment done with the NHS and it hasn’t helped one bit
Over the past two months, I developed Achilles pain and eventually (what I believe to be) plantar fasciitis. I went from being barefoot upwards of 80% of the time, to being unable to walk across the room without supportive shoes unless I wanted to limp and endure the pain. At times I was in a brace or boot!! A couple of days ago, I ran into this video. It is the only video out of MANY I've watched on the subject that mentioned this one particular stretch. Since incorporating this stretch, I've been able to WALK!! It targeted an area of my tight calves that the typical stretches did not, and it unlocked my calf like a key. I'm being very calculated about how much I do without shoes, but after the first stretching session, I was able to walk barefoot up and down my hallway 8 times! THANK YOU SO MUCH!!
I have watched dozens of videos on plantar fasciitis and none of them even remotely came close to trying to get to the root cause. This all makes so much sense. Well earned subscription here. Looking forward to trying these fixes out.
Thank you, 5 minutes of your recommended stretches and already feeling some relief where nothing else was really working!
Jeff, I’ve been suffering from Plantar for about two years now progressively getting worse and just trying these stretches twice today has given me more relief than all the rollers etc. Thank you so much!
Hi Mayank what shoes do you use
Go to a PT and get needled.. worked for me.
Jeff Haynes please give me tips. I’ve had mine for almost 2years now and I do sports...
Ten years ago i had it for three years. Tried everything. Went to a muscletherapist, he completely removed it after three sessions..
Try protalus there a company that makes insoles for your shoes planter fascitis helps big time
I've had debilitating heel pain from pf for over two years. I've seen three podiatrists, had a course of shock wave therapy, and also a series of deep tissue massage. The stretch Jeff demonstrates is the first thing that has ever helped me. I'm incredibly grateful. I also appreciate the explanation of what's going on (love his "putting the science in strength" motto). This one video saved me from having to get my fascia sliced in a surgery, which was to be my next step. I bought one of his programs, half because I want to get my fitness back, and half because I felt like I owed him something for providing this free, smart, and, for me, effective resource.
Rob Morrill CHANGE SHOES.
Seriously dude. I've been through much of same frustrating experience as you over the past ten years, then I finally tried it Jeff's way this morning. Just like that, it worked like a freaking miracle! It was THE answer. And it was free!!!!! Can't believe this isn't common knowledge in the PT field. Jeff's way ahead of the game, and a saint. How's your foot doing now?
@@peterwonaprize Not all professionals in their field are helpful as you and Rob have found out while looking for a cure. You have to be your own Dr, which is easy now with the internet & youtube in particular. The guy in this video is 100% spot on. I don't have to be the guy, I just have to find him.
@@peterwonaprize I also go to good doctors. But I can sniff out "the guy", whether he's like Jeff here, or a retired Mercedes mechanic with an extensive garage and knowledge, or the complete opposite like the knee replacement doctors who laugh at glucosamine chondroitin with msm.
You the man Rob! Great story!
Where have you been all of my life? I’ve been to podiatrists, no relief in sight until now after watching your video! Thank you from the bottom of my heart for all you do that has helped all of our pain and hobbling!❤🎉🎉
As a standing security guard my plantar fasciitis was so bad! Excruciating! I couldn't walk without limping. I started these stretches along with psoas release stuff and after about 3 weeks the pain was completely gone and I can now immediately jump out of bed again without pain.
Wow! I wish all these things would help me too! What's psoas, please? I've been doing so many types of exercises, and therapy...
Ultrasound works besr for me. Just started, found a physio at looong last who still does this! 🙏
I suppose the exercises don't have that much effect on my body, because I'm a pro dancer and sportive. I do those exercises everyday of my life!
I pray my PF goes away for good, soon! 🙏 As well as all my back pains... (old car accident). Take care.
@deviljoske Thank you for your feed back I’m a security guard too and the pain it’s very annoying. I’m always on standing posts or patrolling on foot. I will definitely give this exercise a try..
I've had PF for MONTHS, it's genuinely impacted my life in such a negative way. I contacted my doctor and all I got told was to take pain meds and sit down whenever I can. Thank you Jeff, your wealth of knowledge is massively appreciated!
Is that would he would recommend to the average athlete? Some doctor.
Basically: Me:
“Doc it hurt when I do this”
Doc: “Then don’t do that.”
That is the exact advice I was given. Guess what it didn't help.
Surprised your doctor didn't prescribed a set of Orthotics. In short they've done wonders for me and basically cured my PF.
Has this advice helped you
I have watched dozens of videos on plantar fasciitis and none of them have broke it down like this!! Thanks Jeff
Jeff, I know you probably won’t see this but I want to say thanks for taking care of my plantar fasciitis. I run ultras on the shorter side. The 50k-50 mile range. I had a case of plantar on my left foot stir up. Your stretches in this video and working more diligently on my glute med/min strength are the only methods that have helped my problem. I am training again. Thanks man
Man, I know you might never see this, but I cannot thank you enough for everything you've taught me. I've always appreciated your workouts, especially due to some of the injuries I've sustained over my life. But this heel pain is something that has tormented me for years. I am only 30 years old, and if it weren't for my planta fascia pain, I would still feel 20!
Thank you for actually giving solutions and not temporary remedies like everyone else. You are great bro, you have definitely improved my overall life health, and now the pain I've suffered for the last 10 years. God Bless you, your team, and Athlean-X
Has this helped you? This guy seems pretty intelligent and sensible. My daughter has this issue and her doctor told her she had an extra bone growing in her foot. She was pretty young then and the look on her face said it all.
It doesn't hurt to try...
im a therapist 38 years,you can teach an old dog new tricks.very informative.thank you
I am the rapist 🤣😂🤣😂🤣😂
Sleepy I C
he just said he was a therapist for a long time and still jeff taught him something
Sleepy It should been obvious why he mentioned the 38 years thing. Homie🤦🏻♀️
How about an analrapist?
Wow!!! Not only is this addressing my PF, it's stretching out my painful thighs and hip joints!!! GREAT WORK!!!
I’m so happy to find the problem to my heels because I was diagnosed with Plantar Fasciitis and watching this video have helped me to find my answer and I just shared this video with some of my family members who is suffering with Plantar Fasciitis also! I know they will truly appreciate this wonderful information! Thank you very much for sharing this great information with us! 👏👏👏👏
I've been to podiatrists twice and neither one of them suggested anything but insoles. Thank you Jeff! Finally something that will actually address the problem not the symptom.
Adrian N Insoles actually did do it for me - without any doctor visit. Maybe you didn't give it enough time or cheated on it - I believe it is (mine) a bone spur causing the inflammation.
@@louf7178 .... not sure how you can cheat with insoles. Anyway I did try the insoles and they did help. But after a year I stopped and problem returned. The point is that I'd rather address the underlying problem than the symptom.
Adrian N Glad to hear it worked because I am convinced arch support is crucial, and this helps confirm my suspicion. It seems to be the doctor's initial advice.
What I mean by cheating is that you can't just some of the time - use in slippers, shoes, boots, etc... and using these 95% of any time you're on your feet.
As far as fixing the underlying problem, I don't think that is possible - you're plain wearing out. Maybe exercising the foot by raising up on the ball and toes of your feet, stretching the foot toward the shin before getting out of bed (this IS helpful) and not resting the foot sideways while driving (I noticed this start irritation), but I think it is a permanent condition. Again, arch support is critical to minimizing pressure by distributing it about the most foot area (even the slight heel cup of insoles helps). Note that this is what the new Dr. Scholl's custom-fit orthotic foot mapping is trying to do.
Thanks for the reply and feedback, and I hope you keep this under control (I have been doing these things without slacking off, and I am relieved not to have the pain).
Adrian N Guilty. I apologize. I do believe, however, that insoles are the initial remedy. I will try the calf stretch as therapeutic maintenance. I will be very interested in the results.
Exactly - this is a huge problem - I wonder why most traditional doctors / PTs so often do not care about finding the root causes and just treat symptoms... i hope its not just faster money..
btw, insoles did not help in my case much (but i only tried cheap $15 dr. Scholls ones from a pharmacy store..)
I can’t count how many times your videos have helped train me, correct my form, or fix me on my quest for strength and fitness. THANK YOU.
This helped me so much! I couldn't figure out the pain in my foot, a new symptom. One day a 💡 came on & I went to UA-cam for guidance & I found it. Your videos have been a lifesaver!!! The pain has eased & I can walk without pain.
This is the ONLY explanation for the chronic fasciitis I had. This is the real fix. Thank you for creating this video and sharing this vital information.
I already left a comment saying how much this helped me but it has be a few months and and again, THIS ABSOLUTELY CURED MY ISSUE!!!! I do these stretching exercises before every run and I am healed and pain free!!!! Thank you soooo much!!!!!!
Are you still feeling better?
I really wish to see him physically one time in my life to have him check all my body and tell me the appropriate exercises that fit to me. He is so Great, and has such a beautiful heart to benefit all of us with his highly BENEFICIAL videos.
Is your heel pain is completely gone??
Plzz reply 🙏🙏
@@vivekkumar-no3qx I would lie if I say completely gone but every time I do this exercise I feel 80% better difference.
@@vivekkumar-no3qx in addition, my case is little different than what is showed in Jeff’s video as my plantar fasciitis is little upper my heel.
Can hardly wait to try this. Only been a real problem for 2 months. Getting after it so early is a good thing I hope. Been to many other sites by MD's but think this is gonna be the one! 5 yrs old but still solving problems. Never take your videos down
*February 18th 2023: Started walking and got rid of eighty (80 Lbs) pounds through walking (May- October 2019). Gained it back in winter because was a little depressed with cold and dark here in Alaska. Got plantars. Now, I need to START AGAIN. The Lord is my helper! Today I start these*
Just wanted to Thank Jeff for sore in 6 min for Forearms. Been doing for 5 weeks, have made great changes.
How many days a week do you do it?
@@ajinkyamuley5375 Twice, usually with my Monday and Friday upper body splits.
I use to neglect forearms because already have a lot exercises in full body workout. But I did the sore in six mins forearms workout for 5 weeks and I've seen good changes
I havent been doing sore in 6 min forearms in honor of no nut november
@@revealmedia4582 I have thin forearms & calves. Especially compared to my bicep & thigh respectively. I'll try that for 5 weeks and see where I go
@@ajinkyamuley5375 Do his six mins workout, and just add wrist curls to them. I have same condition as you. Good bicep but super small forearms
Dude, you have saved me from a worsening condition. This actually is the right analysis and the right approach to the problem all in one. All from one guy against the stream.
How is it that you know and profess this whilst the rest is not even in the know?
Hey david, I am a 21 year old athlete and just started to develop this. Not excruciating but I’ve opted to not walk for the past week. How often did you do these exercises and how long did it take until you could get back to normal life. Really trying to not make this chronic or anything so your feedback would be really appreciated.
Nate Letkeman
I did it for wel over a week. I still have a little bit of it but it is still getting less.
Two things that are important that ive learned from other videos is that the shortening of the muscles is caused by inaction after training intensely you should stretch the calf. Also the winding down of the foot during walking should be consistent. I walked, ran and boarded a lot. But i did not focus on relaxing and fully stretching my calf whilst walking and pushing of. It never winded down only shortened and got more tense. Now I stretch a lot and watch the way I roll over my foot and make sure the ankle “stays on the ground” so it can stretch up. (Even with pushing of on my board) Also you dont want to wind down over the foot stretching this ligament that is affected. Its not there for the purpose of relaying power. So roll over the other side of the foot and stretch the calf in your walk.
I went to a doctor for this and his advice was "wear insoles"
I need to thank you. This stretch did more to relieve the pain in my foot then four years of doctor recommendations.
The pain was basically gone after a few minutes of doing this stretch.
This is the best video I’ve found on plantar fasciitis! I’ve been in sooo much pain and have tried so many different exercises, taping my foot, etc. Thank you. I’ve subscribed and can’t wait to dig in!!
I've been doing the calf stretch for 4 days now and my heel/foot pain is virtually non existent now. Thanks Jeff.
Thank you so much, seriously, this saved me. I've shared this link with all my colleagues. We work road construction, and we limp through the mornings, and we're in our 30's. You saved me a potential lifetime pain. God bless you Sir
Hi, I am also having same heel pain, what did you do to get relieve
@@hemantdhaked1903 do the first stretch he showed really worked for me as well
Oh, wow! Thank you! I've had chronic, severe plantar fasciitis to the point I had to use knee scooter, crutches, etc. just to be able to walk and every medical professional tried to treat the 'symptoms' on my feet and not the cause. This is truly revolutionary for me. Thank you!
I’m in AWE. I’ve watched maybe 20 videos on PT exercises for this. They’ve all been ok and informative but not one has had this take on these areas! The exercises have helped a little but I’m still in so much pain! I can’t wait to change it up to this. It just makes sense! Fingers crossed!
Wow this actually adresses both my issues: lower back pain and heel pain. The orthologist and Physiotherapist I went to didn't even adress this. This fits my symptoms perfectly. Thank you very much.
I can't thank you enough. Immediate relief after doing the calf stretch. So much relief it brought tears to my eyes. I love the additional explanation to help me understand the mechanics. Greatly appreciate your video!
Genius, as usual. 22 years on and off with PF, 2 ruptures and much pain. No podiatrist had this advice, and it all makes perfect sense. These exercises are now part of my D2D starting now.
Curious to hear how your Pf is doing now?
Wow, just wow. You just solved and fixed two of my issues i'm having after heel and knee post-hiking issues. Everything just "clicked' here. I'll be tuning in for the rest of the videos and your programs. wish i would have found you sooner!
Thanks!
🙂
I've been suffering from pain in my heel for a few weeks. I tried the stretches that Jeff recommended and felt immediate relief. I'm in total amazement. Thank you sincerely Jeff.
I’m so happy I found this video! I just did the calves stretches and instant relief. I will continue to do these stretches religiously. Thank you so much.
THANK YOU, It’s been hurting for 3 days, i just finished this video and now i’m feeling better with the exercises.
Have you also been searching for this man?
Truly the best knowledge you can find on UA-cam for sports performance. Thank you Mr Cavaliere!
I have worked in a lab for so many years and over the past decade my PF has gotten so much worse, especially after wearing steel toes boots everyday. I tried your stretches and they really help and I will continue doing them forever. Thank you for this!
Makes so much sense,I've struggled for years after hip replacements and torn meniscus/ arthritis pain. I now realise it all starts in the spine and I need to work on that much more. Thanks
This is SO incredibly helpful. The logical, methodical explanations with the extremely clear demonstrations - this met my every need with full specificity. I'm blown away with how perfectly tailored this video is. Looking forward to working through the fixes and so grateful to have this essential knowledge about how to correct my stride and posture.
This is sooooo helpful! You e explained it better than anyone!! I’ve had multiple foot surgeries, 20 years of yoga, have taken pathology, kinesiology & nursing courses, am a licensed massage therapist, have been wearing custom plantar support inserts & still have foot pain… you’ve explained so much that I never knew. I’m grateful for your full science explanation & not only what’s happening but like you said, the FULL KINETIC CHAIN!
I can't thank you enough! I've been dealing with plantar fasciitis on an off for over 20 years. I've been seeing a podiatrist on and off as well. All they have ever told me was that I need to stay off my feet so it could heal. Something I and most people can't do! Not one time did any doctor tell me there was more to it. I started doing my own research and came across this video. Thank you!!
I've had severe heal pain for nearly a year now. A lot of this advice makes sense to me. I'll be giving it a go. Many thanks for the video 👍👍👍
This is by far the best explanation of PF and how to treat the cause and not just the symptoms. There is so much information out there on PF and it never addresses the causes like you do! Thanks for the lesson!
Perfect timing for this video. Just started training for a half marathon this week. I can't thank Jeff enough for these videos. He's helped me with my back issues. Rounded shoulders and great shoulder strengthening videos after my 3 shoulder surgeries. IT band pain. And now a great video on Plantar Fasciitis. I wish my past physical therapists were as knowledgeable as you!
I’m a hairdresser. On my feet 9 hours 5 days a week. My feet have begun to get achy. Top & bottom. Along with my calves feeling tight/achy. Soon as you said “calf tightness” & showed them stretches, I jumped right up to do them while watching you at same time. My calves & feet thank you so much. Your awesome!
Jamie another great stretch is from "indefree association" on YT they have a video on stretch for plantar fasciitis,splints that is sooo good.
I was in pain for two months. I tried his exercises and the pain was gone the next day! Thank you very much, Sir!
i was running and i got injury in my ankle, i past 10 days struggling to walk until i discover your video it help me a lot to walk normally and today i run the first time after injury ❤❤❤🦶🦶🦶👃👃👃
THANK YOU so much for this video Jeff! I've been experiencing/dealing with plantar fasciitis for the last 2-3 years and i've felt a significant difference for the better since watching and incorporating these stretches. The last time I saw a foot specialist he tried to get me to buy custom orthotics which were $500!!!!!
I'm a bit late here but after 3 bouts of Plantar fasciitis and 5 podiatrists, $1000 worth of orthotics, a house full of spikey balls, Vids, books etc
this video makes the most sense.
Lier
so, did it help?
@@heikkianttila6296 the only thing that really matters
Did you try the boot you would wear at night while sleeping?
Wow!!!! I have struggled with this reoccurring injury for YEARS and no one has ever explained this. Thank you! Can’t wait to get a better gait now that I know what to actually fix.
Yo I literally just got up and did the wall stretch and no joke I already feel no pain in my heel. stop playing with me. This simple stretch is a dang miracle. I have been dealing with this paint for about 3 years and it is literally down to ) pain from that one stretch I did. I had to get up and walk one more time before writing this comment to make sure I wasn't crazy. Thank you Jeff! someone in amazon comments for I product mentioned you and brought me here. Just wow!
Who are the 10 a-holes who didn't like this video? Lol. I'm a physical therapist as well and I learned from this video too! This guy consistently has great content and it's for FREE!
@Patrick Johnson get out
PT here as well. Jeff is the man for sure. His scientific approach to teaching/explaining and training is second to none and for that I greatly respect and appreciate him.
@bizzy Yep no he isn't very scientific in this one actually (I love most of his content though!).
1) how is stretching you calf going to really give you a more stable foot? if anything its going to stretch the muscle, achilles tendon and plantar fascia which will make the foot less stable?
2) if you're hip is going into a trendelenburg posture on the affected lower limb, the ankle is supinating and not pronating, unless you lift your lateral foot off the floor (which doesn't happen)
3) you only need about 5 degrees of thoracic rotation during gait, so unless your patient has less than 5 degrees rotation stretching their thoracic spine is going to be useless for plantar fasciitis.
Disliked by V Shred and 9 other guys in his circle jerk
@@joehandscombe8911 Yeah, you don't know more than Jeff. Don't even try, you look foolish.
This makes so much sense! I’ve been suffering from plantar fasciitis, bone spur, week ankles, tight tendons, and have been to physical therapy, but eventually had pain again.
I suffered from this problem time time. Didn't have it for many years. But it came back to haunt me again. Hurts real bad . Your video is very informative. Thank you Janet.
I used to work for a tire company where I lifted and rolled a lot of truck tires daily, which over time caused the pain in my heel, which I have been dealing with for over a year now. So I started applying these stretching techniques, and will check my progress in a few weeks time. Glad I found your channel..! Thank you !
did they work?
I'd like to know your progress as well
Much needed video, Jeff! You make videos on such rare topics with scientifically correct information and your exercises are always useful. Much appreciated, Jeff! Thanks for being a master fitness trainer!
Thank you. It is very informative.
Sometimes, I would come to tears ( often after a 5 mile daily run) because of the pain. It was the law of attraction (I believe after buying, and trying everything under the sun) that brought me to your channel. I just finished this routine-stretch (in which the outcome so far is a feeling of relief from left foot pain). I will make this unique stretching an extended daily routine. Jeff, much gratitude and I can’t thank you enough. I’ll be checking out some of your other vids.
Possibly one of the best videos on the subject I’ve seen. Pace, information, demonstration. Great job.
I just wanted to say thank you, I’ve been dealing with plantar fasciitis for 11 months. Doctor said roll it out ice it brace it and use KT tape. None of which relieved the symptoms. I’ve been following you for a while now and just came across this video last night. Last night was the first time I’ve had no pain including those stretches in my stretch routine before a workout. Thank you so very much for your knowledge and helping others
I am a farmer/rancher and I must say that your videos have given me relief from back pain caused from bouncing around on the tractor and from wearing rubber boots all winter long. Thank you
My husband farmer refused to wear rubber boots because they are so bad for your feet. He always wears tie up work boots. No more pain in feet
I just want to say that I have struggled with plantar fasciitis for almost two years and the first exercise was the first thing that has made a REAL difference. THANK YOU!
The guy is just gold! Only place on all of the internet I have found someone with info on this level. Shouldn't even be allowed to practice if you don't take a course by this guy first. Dispelling so many incomplete truths daily.
Started the calf stretches yesterday, already feeling a huge difference. Great advice. Probably the best video on the subject I've watched 👍
I love youtube for many things. I searched for plantar fasciitis because I have been in pain for months until for two weeks started getting worst, I was already thinking of taking some vacation time because the pain on my foot started to get bad but searched tonight for some exercises to make it better and this video came up and WOW !!😮 ...my heel feels alot better😊 totally recommend 👍
This man is a fitness prophet. Listen to him. Thanks, DC. It only took a matter of hours before the pain receded.
I am so glad I found this.. I am a 68 yo runner who blew out her knee about a month after a half marathon in 2019. My ACL is gone and I have severe arthritis under my knee cap... Three doctors said I need a total knee replacement which I have delayed due to Covid...I am biking and hiking and doing PT for my Pre op... biking doesn't stress the knee... a month ago I developed severe PF in the other foot.. I' ve been doing the usual things with ice and stretching and orthotics etc... but now Im pretty sure my disrupted gait from the knee issue is a cause.. I will start doing the exercises and stretches recommended here.. with ice and early morning stretching to avoid the excrutiating pain in the morning..
Sounds very tough. Good luck with your op Jane! I'd recommend Dr Eric Bergs video on PF. Apparently his techniques work wonders!
thanks again! For several years previously, I had severe pain in both heels. Went to the doctor several times where they blamed it on overtraining and arranged for me to have special shoe soles. Came across this video years ago and the problems disappeared within two weeks!!!! Back again for round two, after several years pain free! Saved a lot of my enjoyment of football and I'm going to soften my calves once again!! Thank you very, very much!!
Omg! I tried it for the first time and pain is 90% gone! I have been in pain for a couple of months now and nothing had worked. I came to youtube praying ti God that i could find a solution and this was the answer. Thank you very much. God bless you 🙏
Thank you, thank you, thank you for making this content! I followed your instructions for 2 days and my pain is 90% better after months of searing pain in my heels. Every morning I'd sit on the edge of my bed preparing to take those painful first steps, this morning there was next to nothing! I almost cried with relief. Thank you so very much 🤍🤍🤍